Måndag 10 juni 2019

WoD#1:
Every Minute on the Minute for 10 minutes
1 Push Press + 1 Push Jerk + 1 Split Jerk
Rx ca 75-80% 1RM Push Press
Advanced: ca 80-85% 1RM PP
Scaled: Medium weight with techniqua fokus ca 60-70% 1RM PP

WoD#2
Every Minute on the Minute for 16 Minutes (4 Rounds) of:
Minute 1: 14 Ring Dips (Scaled: use band)
Minute 2: 14/12 Calorie Row (Advanced: 14/12 Bike or Ski erg, Scaled 12/10 Row)
Minute 3: 14 Pullups (Scaled: 14 Ring Rows)
Minute 4: 14 Front Squats (Rx 45/30kg) (Scaled: Scale weight as needed)


Advanced: Use Weighted Vest!

Nybörjarpass 

WoD#1:
5-5-5 Push Jerk @ Low to medium weights

WoD#2
Every Minute on the Minute for 12 Minutes (4 Rounds) of:
Minute 1: 10 Ring Dips (Banded)
Minute 2: 10/8 Calorie Row OR Bike OR Ski
Minute 4: 10 Goblet Squats (8-16kg)

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